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  6. Tofu vs. Egg

Tofu vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Egg?

  • Tofu is richer in Iron, Calcium, and Manganese, while Egg is higher in Copper, Choline, Vitamin B12, Selenium, Vitamin B2, and Vitamin B5.
  • Egg's daily need coverage for Copper is 201% higher.
  • Egg has 23 times less Manganese than Tofu. Tofu has 0.605mg of Manganese, while Egg has 0.026mg.

We used Tofu, raw, regular, prepared with calcium sulfate and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Tofu vs Egg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
5
:
5
Egg
Egg
Contains more Calcium +600%
Contains more Iron +350.4%
Contains more Magnesium +200%
Contains less Sodium -94.4%
Contains more Manganese +2226.9%
Contains more Phosphorus +77.3%
Contains more Zinc +31.3%
Contains more Copper +936.3%
Contains more Selenium +246.1%
Equal in Potassium - 126
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +600%
Contains more Iron +350.4%
Contains more Magnesium +200%
Contains less Sodium -94.4%
Contains more Manganese +2226.9%
Contains more Phosphorus +77.3%
Contains more Zinc +31.3%
Contains more Copper +936.3%
Contains more Selenium +246.1%
Equal in Potassium - 126

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
4
:
8
Egg
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B3 +204.7%
Contains more Vitamin K +700%
Contains more Vitamin A +511.8%
Contains more Vitamin E +10200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +886.5%
Contains more Vitamin B5 +1955.9%
Contains more Vitamin B6 +157.4%
Contains more Folate +193.3%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B3 +204.7%
Contains more Vitamin K +700%
Contains more Vitamin A +511.8%
Contains more Vitamin E +10200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +886.5%
Contains more Vitamin B5 +1955.9%
Contains more Vitamin B6 +157.4%
Contains more Folate +193.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Egg
Egg
Contains more Carbs +67%
Contains more Water +13.3%
Contains more Protein +55.7%
Contains more Fats +122%
Contains more Other +48.6%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +67%
Contains more Water +13.3%
Contains more Protein +55.7%
Contains more Fats +122%
Contains more Other +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Egg
Egg
Contains less Saturated Fat -78.8%
Contains more Polyunsaturated fat +90.9%
Contains more Monounsaturated Fat +286.1%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -78.8%
Contains more Polyunsaturated fat +90.9%
Contains more Monounsaturated Fat +286.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Egg
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Egg Opinion
Net carbs 1.57g 1.12g Tofu
Protein 8.08g 12.58g Egg
Fats 4.78g 10.61g Egg
Carbs 1.87g 1.12g Tofu
Calories 76kcal 155kcal Egg
Sugar 0.62g 1.12g Tofu
Fiber 0.3g 0g Tofu
Calcium 350mg 50mg Tofu
Iron 5.36mg 1.19mg Tofu
Magnesium 30mg 10mg Tofu
Phosphorus 97mg 172mg Egg
Potassium 121mg 126mg Egg
Sodium 7mg 124mg Tofu
Zinc 0.8mg 1.05mg Egg
Copper 0.193mg 2mg Egg
Manganese 0.605mg 0.026mg Tofu
Selenium 8.9µg 30.8µg Egg
Vitamin A 85IU 520IU Egg
Vitamin A RAE 149µg Egg
Vitamin E 0.01mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.066mg Tofu
Vitamin B2 0.052mg 0.513mg Egg
Vitamin B3 0.195mg 0.064mg Tofu
Vitamin B5 0.068mg 1.398mg Egg
Vitamin B6 0.047mg 0.121mg Egg
Folate 15µg 44µg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 2.4µg 0.3µg Tofu
Tryptophan 0.12mg 0.153mg Egg
Threonine 0.402mg 0.604mg Egg
Isoleucine 0.435mg 0.686mg Egg
Leucine 0.713mg 1.075mg Egg
Lysine 0.452mg 0.904mg Egg
Methionine 0.108mg 0.392mg Egg
Phenylalanine 0.428mg 0.668mg Egg
Valine 0.446mg 0.767mg Egg
Histidine 0.221mg 0.298mg Egg
Cholesterol 0mg 373mg Tofu
Saturated Fat 0.691g 3.267g Tofu
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 1.056g 4.077g Egg
Polyunsaturated fat 2.699g 1.414g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
45%
Egg
Minerals Daily Need Coverage Score
59%
Tofu
103%
Egg

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 117mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.576g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.